I made this chicken stir fry yesterday and it’s so good! Just 2 cups shredded chicken, 2 pasture raised eggs scrabbled, 2 cups of cooked rice (it called for 3 but I just did two and it was enough), 3 cups of frozen veggies, garlic powder, and you can add 2 tablespoon's of coconut aminos if you want. If you have pre cooked chicken it would take even less time! Today (first pic! I added some balsamic vinaigrette (from Aldi that’s seed oil free) and some sliced avocado to it and it hit the spot! 😋 Second pic is from yesterday with everything listen for the recipe.

The pics on the left are 6 years to the date of today This was not me at my heaviest. After covid in 2021 I developed long covid and spiraled both mentally and physically I literally could not walk and spent 90% of my days in a bed. Until the fall of 2022 and I decided to take back control of my life. I started small with giving up certain comfort sweets. Drinking less pop. Moving my body, 5 minute workouts is where I began. @Aleiah Barker believed in me before I started believing in myself and has always been there for me. Looking at these pics makes me cry, knowing I’ve kept this up for almost 4 years. And at the time of starting I just wanted to be able to play with my grandson, ( now I have 2) so find your deepest why and don’t give up I’ve made plenty of mistakes and learned so much in this journey. But I’m glad I stuck to it and never gave up. If I can do it, you can too :)

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ⭐️ at the bottom of each day’s post will be your go-to this month until you can start fresh with us on NEW education (Cortisol) on Aug 3 :) Share your weekend plans with me today! Who’s ready to begin a new month and a new challenge?! It’s officially the weekend, and as we prepare for a new challenge this month, it’s time to start transitioning our thoughts towards what you want to accomplish in August. We have five months left in 2026, and as we’ve discussed already this week, it’s time to focus on finishing the year stronger than we started it. Remember, how you finish is arguably more important than how you begin… Staying with the theme of “strength”, you’ll be excited to know that on Monday, we’re moving into one of our most exciting themes yet—our Cortisol & Strength education!! If you’ve been around for any length of time, you already know that ‘cortisol’ is a hot topic in the social media space—and for good reason. With that said, there’s a lot of misinformation out there, so we’ve decided to teach you the ins and outs of cortisol in August and how it affects your ability to sleep well, manage stress, shed unwanted fat, build strength, etc. 💪 Speaking of cortisol and strength, did you know that strengthening your lower body muscles on LEG DAY can positively affect your cortisol? I don’t want to get into the weeds just yet, so for today, just trust me and let's do a LEG DAY workout! 🔥 (see comments for workout) ______________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Day One! I am honored you’re here, and I am looking forward to helping you learn the best and most effective way to reach your health and wellness goals! I simply want you to focus on these three things for the remainder of the week—whole foods, water, and workouts! We’ll dive in deeper in the days to come, but for now, utilize the tips below to get you started on our three W’s ⬇️:

TAKING ACTION: ✅New Clients: Skip straight to the bottom of this post and check out the ⭐️ NEW CLIENT INFO! ⭐️ at the bottom of each day’s post will be your go-to this month until you can start fresh with us on NEW education (Cortisol) on Aug 3 :) ✅Do you always follow the schedule when it comes to rest & recovery days? Or have you learned to listen to your body and take rest days when your body is telling you to? Share your thoughts below! ✅Post any lingering questions about Cortisol + Strength Month below! As you’re aware, tomorrow we’re embarking on our Cortisol + Strength theme, but before we get ahead of ourselves, let’s focus on what’s happening today. Today is a rest & recovery day, and what you’re going to learn this month is that rest & recovery days are non-negotiable when it comes to healthy cortisol. 💯 If you’ve found a love for exercise, you may have found it surprising when rest & recovery days feel hard; however, like I said—rest and recovery are non-negotiable—for both building muscle and cortisol health. If you struggle with knowing whether or not you need an extra rest day, check out the article I’ve attached below. ⬇️ Why Rest Days Are Important for Your Workouts—and How to Know When to Take One | SELF ⭐️Today’s Challenge: With the extra 30-minutes you have today (that you’d normally spend working out), try preparing for the week ahead. Spend half an hour mentally preparing yourself (journaling, breathwork, etc..) or physically preparing (meal prep, setting out workout clothes, etc.). It’ll be well worth your time! _______________________________________________________________________________________________________ ⬇️⭐️NEW CLIENT INFO and TO-DO’s⭐️⬇️ Happy Day One! I am honored you’re here, and I am looking forward to helping you learn the best and most effective way to reach your health and wellness goals! I simply want you to focus on these three things for the remainder of the week—whole foods, water, and workouts! We’ll dive in deeper in the days to come, but for now, utilize the tips below to get you started on our three W’s ⬇️:

TAKING ACTION: ✅ Everyone, comment below and tell me one tip you utilize during extended fasts! Let’s share our tips! Sure, we appreciate the fat-burning benefits of our monthly 24-hour fast, but ultimately, we fast for the incredible health benefits. ➡️ increased fat burning, improved cognitive function, potential protection against diabetes and obesity, and autophagy (a cellular process in which cells break down and recycle their own damaged or unnecessary components to maintain energy and health). Helpful tips below to help navigate today’s fast ⬇️ 🍽 Drink plenty of water and be prepared to drink more than you think you need. Electrolyte water (without added sugars) is always a wise choice because when we fast, our bodies quickly lose electrolytes/minerals. Electrolyte water will replenish those and help us push through with energy. The same part of our brain signals when we are thirsty and when we are hungry, so if you feel hungry, drink more water. 💦 🍽 As with our 16-hour fasts (or 14-hour fasts), be sure not to exceed 50 liquid calories; otherwise, you are at risk for breaking your fast. It’s also important to ensure your creamer doesn’t contain added sugar. You can also drink black coffee, unsweetened tea, hot tea, our Hydration, Creatine, Collagen, or BCAAs. ☕️ 🍽 Keep yourself busy today and remind yourself of why you’re doing this. Fasting is not happening TO us. It is happening FOR us. It’s important to give your digestive system a complete break now, and then so it can recover. Extended fasts also allow our bodies to repair our cells. Remember, extended fasts should be used for healing, not as punishment. 💯 🍽 Fast as long as you can, but always listen to your body. Anything over 12 hours is beneficial, and anything over 16 hours is awesome! Progress over perfection applies here, too. 🍽 Rest today or participate in a recovery workout in the app. It is important not to deplete your energy during your 24-hour fast. 🍽 Break your fast this evening with something light yet evenly balanced in nutrition.